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Lower Extremity Corrective - Plantar Fascitis, Shin Splints, Foot, Ankle and Hip Issues

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | trainercary.com | 917-603-3813 Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES
1

foam roll - calf

1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the calf of the bottom leg.
2. Lift your butt off the ground, so that your weight is supported by your hands and the foam roll.
3. Keeping your hands still, move your body back and forth, rolling your lower leg over the foam roll.
4. Spend more time rolling on any sore spots you find.
5. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

2

trigger point - arch (ball)

1. Stand with your shoes off and one foot on a trigger ball (tennis ball, for example).
2. Roll the arch of your foot back and forth over the ball, holding on any sore spots you find.
3. Complete the set on one side before repeating on the other foot.

Be sure to: Maintain pressure on the ball throughout the set.

You should feel it: Releasing tension in the arches of your feet.

3

trigger point - medial lateral calf (ball)

1. Sit on the ground with your legs extended, one crossed over the other, and a trigger ball (tennis ball, for example) under your bottom lower leg calf muscle.
2. Adjust the position of the ball until you find a sore spot and hold pressure.
3. Holding pressure on this spot, pull your toes toward your shin and away.
4. Re-adjust your position on the ball and repeat the movement on any other sore spots you find.
5. Complete the set on one side before repeating on the other leg.

Be sure to: Maintain pressure on the ball throughout the set.

You should feel it: Releasing tension in your calves.

4

foam roll - tfl

1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg.
2. Roll along the front and slightly to the outside of your upper thigh, just below the pelvis.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

5

foam roll - it band

1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh.
2. Glide your body over the foam roll from your hip to just above the outside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

6

foam roll static hold - adductor

1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side.
2. Find a tender spot along the inside of your thigh from your pelvis to the inside of your knee.
3. Hold this position for the prescribed amount of time.
4. Complete the set on one side for before repeating on the other leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your inner thigh.

7

foam roll static hold - piriformis

1. Sit on the ground with your butt on a foam roll.
2. Find a tender spot along your glutes to your lower back.
3. Hold this position for the prescribed amount of time.
4. Continue for the full set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

8

calf stretch - straight leg

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot.
2. Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot.
3. Hold for a one count, and then raise your left heel.
4. Repeated for prescribed number of repetitions
5. Switch legs and repeat.

Be sure to: Exhale as you lower your heel.

You should feel it: Stretching the back of your lower leg

9

calf stretch - bent knee

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot.
2. Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot.
3. Hold for a one count, and then raise your left heel.
4. Repeated for prescribed number of repetitions
5. Switch legs and repeat.

Be sure to: Exhale as you lower your heel.

You should feel it: Stretching the back of your lower leg

10

calf stretch - bent knee/or/straight leg? (internally rotated)

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot.
2. Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot.
3. Hold for a one count, and then raise your left heel.
4. Repeated for prescribed number of repetitions
5. Switch legs and repeat.

Be sure to: Exhale as you lower your heel.

You should feel it: Stretching the back of your lower leg

11

Heel Drop

Sets: 2
Reps: 15

Slowly lower heels ("emphasize the negative")

12

hip abduction - sidelying straight leg

Sets: 2
Reps: 15

Place your hand on your gluteus medius (side of buttocks), squeeze that muscle to raise leg. You should only feel this on the side of the butt, not on the side of the leg.

13

Single Leg Hip Lift

Begginers may start wth two legs planted

14

Machine Leg Press

Sets: 2
Reps: 15

*SINGLE LEG* Ideally perform each set one leg at a time
Make sure that foot, knee and hip are in a straight line.

15

Seated Leg Curls

*SINGLE LEG* Ideally perform each set one leg at a time
Make sure that foot, knee and hip are in a straight line.
Foot should be straight and pointed upright